Welcome to your three minute breath recharge.
You can do this either sitting or standing.
Come into your comfortable position and take on an alert dignified posture.
Allow your spine to be straight but not stiff,
Letting the shoulders drop away from the ears if they've crept up.
Let the crown of the head reach up towards the sky and lower the chin slightly.
If it is comfortable for you let the eyes close gently.
Take a moment and really take stock of what is here,
What is present,
Right here,
Right now.
Perhaps notice the physical sensations present throughout the body.
Tuning in to local patterns of touch,
Maybe where the body makes contact with the cushion or the floor,
Or perhaps notice the clothes against your skin.
Also notice what emotions are here,
What thoughts might be going through your mind,
Thinking,
Planning,
Daydreaming,
Whatever,
Just notice it,
Just letting it be as it is.
Then as you're ready,
No rush,
Come to a point where you've taken stock of your experience,
Then really gather your attention and anchor it on the movements of your breath.
No need to control the breath in any way,
Just simply letting the breath be.
Simply letting the breath breathe itself and tune into wherever you feel the sensations of the breath most strongly for you.
It might be the nostrils or the throat,
The chest or the abdomen,
Rising in on the in-breath and falling back to the spine on the out-breath.
Wherever that is,
Be aware as you breathe in and as you breathe out.
Just simply ride the waves of the breath.
Now expanding that awareness,
Slightly open,
Expanding back outwards to also include the sense of the body as a whole,
Sitting here in this moment,
Breathing.
In this moment,
There is nothing to fix,
Nothing to achieve,
No state to strive towards,
Just simply allowing your experience to be your experience.
And then as you're ready,
Slowly bring your awareness back to the room,
Wriggling your fingers and toes.
When it feels comfortable for you,
Letting your eyes open once more.
